Hazelnuts are best known as the partner of chocolate, but stripped of the sugar they are a genuinely nutritious nut: rich in heart-friendly fats and one of the best nut sources of vitamin E. That profile is why hazelnuts feature in research on heart health and skin health.
Compounds & anti-nutrients in Hazelnuts
Per 100 g, Hazelnuts is a notable dietary source of these active compounds. Tap any to see its full sources map and how to work with it.
Why hazelnuts are good for you
Most of the fat in hazelnuts is monounsaturated, the same kind that dominates olive oil and is linked with healthier cholesterol patterns. They are also an outstanding source of vitamin E, a fat-soluble antioxidant that protects cells and skin from oxidative damage. Add a useful amount of magnesium plus copper and manganese, and you have a nutrient package studied for supporting cardiovascular and metabolic health.
Like other nuts, hazelnuts deliver fibre and plant protein, which together make them more satisfying than the calorie count might suggest. Eating them with their thin papery skin on adds extra polyphenols, though some people prefer them blanched.
Hazelnuts nutrition at a glance
The full breakdown is in the nutrition label above. The headline is healthy fat and vitamin E, balanced by a sensible caveat: hazelnuts are energy-dense, so they are best enjoyed in modest handfuls rather than by the bowlful. Choosing plain, unsalted nuts keeps the focus on the good fats without added sodium, and avoids the heavy sugar of chocolate-hazelnut spreads.
How to buy, store and use hazelnuts
Buy them whole and in the shell for the longest life, or as plump, uniformly coloured kernels. Because of their fat content they can turn rancid, so store them in an airtight container somewhere cool, or in the fridge or freezer for longer keeping. Toasting deepens their flavour and loosens the skins. Chop them over porridge, fold them into salads, or blitz them into a butter; they pair beautifully with dark chocolate and work well alongside oats at breakfast.
Common questions
Are hazelnuts good for your heart? Their monounsaturated fats, fibre and vitamin E are all linked with better cardiovascular markers, and nuts in general are associated with heart benefits when eaten in place of less healthy snacks. A small daily handful is the usual approach.
Is chocolate hazelnut spread healthy? Most spreads are mainly sugar and palm oil with only a little hazelnut, so they do not share the benefits of the whole nut. Plain hazelnuts, or a pure hazelnut butter, give you the nutrition without the added sugar.
Explore by health goal
Hazelnuts is one of many foods that support these goals:
